Running long-distance may seem challenging or near impossible now, but it will get easy. When it does, that means you’ll have improved your running stamina. This is not to say running a marathon will ever be easy; we’re talking baby steps here.

Consistency is key

You need to train consistently to improve your aerobic capacity and your running stamina. Consistent training will increase oxygen inflow to your muscles and strengthen them. Add slow, easy extra runs to your week, ideally three times a week for 40 minutes. Even one of these sessions will take you farther than none.

Shorter distances at higher speeds

Also known as tempo runs, these involve covering shorter distances at higher speeds. This type of training teaches the body to get rid of lactic acid from the bloodstream faster, meaning you can run longer before you get tired due to the fact that built-up lactic acid slows you down.

These runs are crucial to increasing your running speed because they will also make your planned race pace feel easier. They should last half an hour on average, up to one hour for more advanced runners. Don’t aim to completely exhaust yourself. Instead, maintain a challenging pace over the duration of the run.

Trick yourself

It won’t happen without a few mind tricks! It can be a daunting task to run farther than you ever have, but it’s not impossible. Preparing yourself mentally for your longest run of the month or week will make it less difficult. One way to do this is to look at the run in segments. You can double a distance that’s easy to cover or to break the run down to 1 mile at a time. You can also add a bit to an easy stretch like 5 K (2 K added to 5 K sounds less intimidating than running 7 K straight.)


The more you run, the bigger the strain on your body. You have to make sure you are recovering between runs. Getting enough sleep, stretching before and after the runs, and eating healthy all contribute to good recovery. Eating a carb and protein snack within half an hour of completing your run will help your body absorb the nutrients it needs to recover and refuel.

We hope these tips will help you improve your running stamina and run farther and faster than ever before! We wish you luck, and above all, enjoy yourself!